TRABALHO DO DIA

Friday

Treino 5. Sexta Feira 

Mobility and Warm up

Hip and thoracic spine 

then 

Technique 

Hang squat snatch 

Strength 

Every 1’15” (5 RDS)

3 Dead stop Deadlift snatch grip 

Accessory work 

4 RDS

3 Negative pull up (apenas fase excêntrica)

4 RDS

3 Weighted Strict pull up

3 RDS

10 - 15 Inverted row 

Conditioning 

3 RDS

120 Double unders / 160 S.U

15 Hang P. snatch @115/85 lbs - @52/35 kg

then 

Max A.KB swing in the remaining time 

@24/16 kg 

Time 11’